Treeningukava/ WOD

WOD

AMRAP 9:
9 burpees to a target
10 alternating single-leg squats

WOD

FOR TIME
45/60-cal row
21 push jerks (30/45 kg)
45/60-cal row
15 push jerks (35/50 kg)
45/60-cal row
9 push jerks (40/60 kg)

KELL 10.00 algab nädalavahetus boxis!

WOD

AMRAP 12:
50 thrusters (30/45 kg)
50 toes-to-bars
50 box jumps (51/61 cm)
50 ring dips

WOD

AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.

WOD

For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (15/22.5 kg)

WOD

5 rounds for time:
20 push presses (25/35 kg)
20 alternating front rack lunges

HEAVY DAY

For load:
2-2-2-2-2
Hang squat cleans

WOD

EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk

UISULAUPÄEV, KOHTUME KELL 10.15 Tartu Raekoja platsil